Wednesday, 9-19-12

“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…

Strength: 1 strict Press + 2 Push Presses + 3 Push Jerks X 8 Increasing weight 12-11-10-9-8-7-6-5-4-3-2-1 KBS 70/53 KB Deadlifts 53/35 Toes to bar

Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Skill: Muscle ups 21 – 18 – 15 – 12 – 9: Burpees T2B

For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers

8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…

Skill – Snatch WOD: 5 snatch (115#/75#) 5 rounds of Cindy (5 pull ups 10 push ups 15 squats) 5 snatch 50 double unders (150 singles + 15 burpees) 5 snatch 50 squats